CFG - Lucas
1200 - 12 of us
Warm-up
1:00 EZ Row ~ 600 cal/hour
10 Banded Side Steps
10 Banded Kang Squats
10 Cat Cows
1:00 Mod Row ~ 700 cal/hour
20 Banded Speed Skaters
5/5 Side Lying Windmills
5 Down Dog Up Dog
1:00 HARD Row ~ 800 cal/hour
5/5 Banded 1-2-1 Jumps
10 Mini Band External Rotation
*2 minutes stretch on your own
Strength
Power Clean (3-3-3-3-3-3*)
*TNG Power Cleans
Start Moderate and Build up to Heavy.
-Rest 2:00 b/t Sets- Week 3 of 4
I worked up from 85-95-105-115-125-135# and was moving well
OR
Deadlift (6x3 Reps )
Tempo @31X1
Workout
"FULL SEND" (Calories)
EMOM x 15 MINUTES
MIN 1 - :20 Max Cal Row Sprint
MIN 2 - 15 Burpees Over the Bar
MIN 3 - 5 Power Cleans (185/135)
*Can change to 10 DB Power Cleans
(Score is Total Cals) NOTE: New Benchmark
My max sprint was pretty good, averaging over 1000 cal/hour and completing 6-6-5-5-5 calories.
I opted for regular burpees and targeted 8 reps which took me 40-45 seconds per round.
I scaled the power cleans to 115# and moved well, finishing 5 singles in around 30 seconds.
When we repeat this, I will likely use a similar scale or potentially go a little heavier on the power cleans.
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